The WOD - WED, 01JUNE11

Memorial Day

"Heroes Week"

In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.


"Nate"



AMRAP in 20min of:

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

OR

"Roy"



5 rounds for time of:

225 pound Deadlift, 15 reps

20 Box jumps, 24 inch box

25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
Five rounds

The WOD - TUES, 31MAY11

Memorial Day

"Heroes Week"

In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.


"Badger"



3 rounds for time:

95 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

OR

"Johnson"



AMRAP in 20min of:

245 pound Deadlift, 9 reps

8 Muscle-ups

155 pound Squat clean, 9 reps

1st Lt. Michael E. Johnson, 25, of the U.S.Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force,
headquartered in Okinawa, Japan, died September 8, 2009, while supporting combat operations in Kunar province,Afghanistan. He is survived by his wife Durinda
Johnson.

The WOD - MON, 30MAY11

Memorial Day

"Heroes Week"

In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.


"Murph"


For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

If you've got a twenty pound vest or body armor, wear it.
Start and finish with a mile run, and partition the pull-ups,
push-ups, and squats as needed.

OR

"Luce"


Three rounds for time of*:

Run 1K

10 Muscle-ups

100 Squats
*Wear a 20 pound vest

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.He is survived by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

The WOD - SAT, 28MAY11

"Heroes Week"

In recognition of Memorial Day, let us remember and honor
those who made the ultimate sacrifice.

"Murph"
For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

If you've got a twenty pound vest or body armor, wear it.
Start and finish with a mile run, and partition the pull-ups,
push-ups, and squats as needed.

The WOD - FRI, 27MAY11

Warmup:

Row, 500M

Squat

Pull up

Ring Dip

MedBall Clean

AbMat Sit up
Followed By:

WOD:
"DIRTY THIRTY"
For time:

Advanced*

Box Jumps, 20"

SDHP, 75/55#

WBS, 20/15#

KBS, 1.5/1 pood

AbMat Sit up

Double Under

Burpees
*With vest

Rx

Box Jumps, 20"

SDHP, 75/55#

WBS, 20/15#

KBS, 1.5/1 pood

AbMat Sit up

Double Under

Burpees

Intermediate

Box Jumps, 18"

SDHP, 65/45#

WBS, 20/15#

KBS, 1 pood/12kg

AbMat Sit up

Double Under

Burpees

Novice

Box Jumps, 12"

SDHP, 55/35#

WBS, 15/12#

KBS, 12kg

AbMat Sit up

Double Under

Burpees

Post load/time or rounds to comments.

The WOD - THUR, 26MAY11

Warmup:

Row, 500M

Squat

Pull up

Ring Dip

MedBall Clean

AbMat Sit up
Followed By:

WOD:
"SQT"
3 Rounds for time:

Advanced*

Ground to Overhead, 10REP, 115/85#

200YD SHUTTLE RUN(50YD DOWN AND BACK TWICE)
*With vest

Rx

Ground to Overhead, 10REP, 95/65#

200YD SHUTTLE RUN(50YD DOWN AND BACK TWICE)

Intermediate

Ground to Overhead, 10REP, 75/55#

100YD SHUTTLE RUN(50YD DOWN AND BACK)

Novice

Ground to Overhead, 10REP, 55/35#

100YD SHUTTLE RUN(50YD DOWN AND BACK)

Post load/time or rounds to comments.

The WOD - WED, 25MAY11

Warmup:

Squat

Pull up

Ring Dip

BoxJump

KBS

AbMat Sit up
Followed By:

WOD:
"JACK"
AMRAP in 20MIN:

Advanced

PUSH PRESS, 10REP, 125/90#

KBS, 10REP, 2/1.5 POOD

Box Jump, 10 REP, 24"

Rx

PUSH PRESS, 10REP, 115/80#

KBS, 10REP, 1.5/1 POOD

Box Jump, 10 REP, 24"

Intermediate

PUSH PRESS, 10REP, 85-75/65-55#

KBS, 10REP, 1 POOD/12kg

Box Jump, 10 REP, 20"

Novice

PUSH PRESS, 10REP, 65-45/45-30#

KBS, 10REP, 12kg/20#

Box Jump, 10 REP, 12-18"

Post load/time or rounds to comments.

The WOD - TUES, 24MAY11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

WOD:
10,9,8,7,6,5,4,3,,2,1 Rep Rounds For Time:

Advanced*

BURPEES

DEADLIFT 225/155#

PULL UPS
*With Vest

Rx

BURPEES

DEADLIFT 225/155#

PULL UPS

Intermediate

BURPEES

DEADLIFT 185/115#

BANDED PULL UPS

Novice

BURPEES

DEADLIFT 155/85#

JUMPING PULL UPS

Post load/time or rounds to comments.

The WOD - MON, 23MAY11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

WOD:
For Time:
Advanced*

ROW 750M

30 WBS, 15/20#

ROW 500M

20 WBS, 15/20#

ROW 250M

15 WBS, 15/20#

ROW 100M

10 WBS, 15/20#
*With Vest

Rx

ROW 1K

40 WBS, 15/20#

ROW 750M

30 WBS, 15/20#

ROW 500M

20 WBS, 15/20#

ROW 250M

10 WBS, 15/20#

Intermediate

ROW 750M

30 WBS, 15/20#

ROW 500M

20 WBS, 15/20#

ROW 250M

15 WBS, 15/20#

ROW 100M

10 WBS, 15/20#

Novice

ROW 500M

20 WBS, 15/12#

ROW 400M

15 WBS, 15/12#

ROW 200M

10 WBS, 15/12#

ROW 100M

5 WBS, 15/12#


Post load/time or rounds to comments.

The WOD - FRI, 20MAY11

Warm-up

• Overhead Squat
  
• Pull up
  
• Double unders
  
• Sit up
  
• Push up
  

Followed by:

Lift: Jerk 3X3 @ 75-80-85% 1RM

Strength:Bench Press 3X3 @ 75-80-85% 1RM



Followed by:

WOD
21-15-9 REP ROUNDS FOR TIME:


Advanced

250/185 DEADLIFT

135/115 OHS

Rx

225/155 DEADLIFT

115/95 OHS

Intermediate

185/135 DEADLIFT

95/75 OHS

Novice

155-125/105-85 DEADLIFT

75-55/55-35 OHS

Post time, rounds or load to comments

The WOD - THUR, 19MAY11

Warm-up

• Squat
  
• Pull up
  
• Double unders
  
• Sit up
  
• Push up
  

Followed by:

Skill:LSit, 10 reps



Followed by:

WOD
EVERY MINUTE ON THE MINUTE FOR 20 MIN:


Advanced

Push Jerk, 70% of 1rm 3x every min on the min

Max ring dips with remainder of each min for a total score at the end.
*The jerk can be taken from rack or floor.

Rx

Push Jerk, 60% of 1rm 2x every min on the min

Max ring dips with remainder of each min for a total score at the end.
*The jerk can be taken from rack or floor.

Intermediate

Push Jerk, 50% of 1rm 2x every min on the min

5 banded ring dips with remainder of each min for a total score at the end.
*The jerk can be taken from rack or floor.

Novice

Push Jerk, 65-75/45-35# 2x every min on the min

5 Jumping ring dips with remainder of each min for a total score at the end.
*The jerk can be taken from rack or floor.


Post time, rounds or load to comments

The WOD - WED, 18MAY11

Warm-up

• Overhead Squat
  
• Pull up
  
• Double unders
  
• Sit up
  
• Push up
  

Followed by:

Lift: Snatch 3X3 @ 75-80-85% 1RM

Strength:Deadlift 3X3 @ 75-80-85% 1RM



Followed by:

WOD
10 MIN AMRAP:


Advanced

10 145/105# FRONT SQTS*

10 30"BOX JUMPS

10 PULL UPS
*FRONT SQTS WILL BE FROM THE GROUND

Rx

10 125/85# FRONT SQTS*

10 24"BOX JUMPS

10 PULL UPS
*FRONT SQTS WILL BE FROM THE GROUND

Intermediate

10 105/65# FRONT SQTS*

10 20" BOX JUMPS

10 BANDED PULL UPS
*FRONT SQTS WILL BE FROM THE GROUND

Novice

10 95/55# FRONT SQTS*

10 18" BOX JUMPS

10 JUMPING PULL UPS
*FRONT SQTS WILL BE FROM THE GROUND


Post time, rounds or load to comments

The WOD - TUES, 17MAY11

Warm-up

• Squat
  
• Pull up
  
• Double unders
  
• Sit up
  
• Push up
  

Followed by:

Skill:Pass Through, 10 reps



Followed by:

WOD
8 RDS FOR TIME:


Advanced

200M SPRINTS (50M TURN AROUND)

12 BURPEES

Rx

100M SPRINTS (50M TURN AROUND)

8 BURPEES

Intermediate

100M SPRINTS (50M TURN AROUND)

6 BURPEES

Novice

50M SPRINTS (50M TURN AROUND)

4 BURPEES


Post time, rounds or load to comments

The WOD - MON, 16MAY11

Warm-up

• Squat
  
• Pull-up
  
• Push up
  
• AbMat Sit-up
  

Followed by:

Lift: Clean 3X3 @ 75-80-85% 1RM

Strength:Squat 3X3 @ 75-80-85% 1RM



Followed by:

WOD
3 RDS FOR TIME:


Advanced

30 1.5/1PD KBS

25 20/15# WBS*

20 PULL UPS
*WBS MEN 10' TARGET WOMEN 9' TARGET

Rx

25 1PD/12kg KBS

20 20/15# WBS*

15 PULL UPS
*WBS MEN 10' TARGET WOMEN 9' TARGET

Intermediate

20 1PD/12kg KBS

15 20/15# WBS*

10 PULL UPS
*WBS MEN 10' TARGET WOMEN 9' TARGET

Novice

20 12kg/20# KBS

15 15/12# WBS*

10 JUMPING PULL UPS
*WBS MEN 10' TARGET WOMEN 9' TARGET


Post time, rounds or load to comments

---

Ever find yourself trying to explain what we do to the unitiated? "Oh, you mean it's circuit training?", "Isn't that like PX90?", Etc.,Etc.
Thanks to the Warrior Athletes at CrossFit Black and Gold for this 'hip-pocket'
training on functional fitness and why CrossFit is the long pole in the fitness tent when it comes to athletic training.
What is CrossFit?
6 words define the CrossFit prescription. Constantly varied, high intensity, functional movements. We do not have a hard time with the first four words. Where I constantly see problems is with the functional movements piece. Let me be blunt. CrossFit is not a 30 minute full body circuit. Do not get me wrong, there is plenty of room for extended time muscle failure workouts, but the movements must be functional.
What is functional movement?
Functional movements can be broken down into 8 elements. A functional movement really does all of these things or else it does not fit the definition of functional. This is what makes CrossFit different from what most of us know as a circuit training. For a movement to be functional it must be:
1. Natural. This means something that happens in nature. Dead lifts, squats, pull ups are all excellent example of this. You do these everyday whether you even realize it, most of the time with very little if any load.
2. UMRP (Universal Motor Recruitment Pattern). In even simpler terms, core to extremity power. Meaning I get my momentum from my core and use that to move weight at my extremities. A kipping pull up is a great example of this.
3. Efficient and effective. If the movement is not the most efficient way to move the weight then if does not meet the definition of functional. This pretty much excludes any kind of isolation exercise like bicep curls or skull crushers.
4. Essential. Meaning you must to this to live. You must be able to stand up (squat) you must be able to get up out of bed (sit up) you must be able to get up off the ground (push up).
5. Compound or multi-muscular. Again, this kind of ties in with efficient. But all CF exercises use more than one muscle group. Flutter kicks, iron abs, planks, wall sits, crunches are multi muscular but are not efficient so also do not fall into this definition.
6. Elemental. This simply means it cannot be reduced any further. Think about a dead lift, I cannot find a more elemental way to move weight from the ground to the hang position.
7. SAFE. This is probably the most important. If it is not SAFE then you risk injury. Poor form = not safe. Get someone to watch you if you think your form is suspect.
8. Power=(F*D)/T. Each movement is designed to help you move large loads (F), long distances (d), as quickly as possible (t). Think about this. Does it matter whether you go up stairs one at a time, 2 at a time or more? You are moving the same amount of weight the same distance. The most efficient is the one that allows you to do it fastest. If you move the same amount of weight the same distance faster, you increased your power capacity.

I hear a lot of folks saying that they are doing is CrossFit, and I have no doubt that they believe what they are doing is CrossFit. What I urge you all to do is help spread the right word. Please do not be self-righteous about it, but education is important. As always, The coaches and I are available for more questions and will make the time to go over all of this or any movements in more detail as will any of the trainers.

The WOD - THUR, 12MAY11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Followed By:

WOD:
AMRAP in 20 Min of:

Advanced

Turkish Get Up, 2/1.5 pood, 2 reps per hand

Box jump, 30", 6reps

Walking Lunge, 50M

Rx

Turkish Get Up, 1.5/1pood, 2 reps per hand

Box jump, 24", 6reps

Walking Lunge, 50M

Intermediate

Turkish Get Up, 1pood/12kg, 2 reps per hand

Box jump, 20", 6reps

Walking Lunge, 50M

Novice

Turkish Get Up, 12kg/20#, 2 reps per hand

Box jump, 18", 6reps

Walking Lunge, 25M


Post time or rounds to comments.

The WOD - WED, 11MAY11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Followed By:

WOD:
1-2-3-4-5-6-7-8-9-10 rep rounds for time:

Buy In - HSPU, 10 reps

Advanced

Boat Pose

Squat, Bodyweight

Push Press, 75/55#

Rx

Knees to Elbow

Squat, 75% BW

Push Press, 75/55#

Intermediate

Knees to Elbow

Squat, 50% BW

Push Press, 65/45#

Novice

Knees to Elbow

Squat, 25% BW

Push Press, 55/35#


Post load/time or rounds to comments.

The WOD - TUES, 10MAY11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Followed By:

WOD:
"Tabata This"
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10seconds.Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

The score is the total number of reps for the eight intervals.

Wallball Shots, 20/15#

Row for calories

Push up


Post time or rounds to comments.

The WOD - MON, 09MAY11

"ATONEMENT"
A big thanks to Laurie Simmons for this going away WOD. We are sorry to see you move, but the folks in Virginia are getting a great athlete!

2 rounds for time:
*Run 100M between each station

• Deadlift, Rx 225/155 I 195-175/125-105 N 155-135/95-75, 10 reps


• GHD Sit-up, N AbMat Sit up, 10 reps


• Ring Dips, I banded N JRD, 10 reps


• Box Jumps, Rx 30" I 24" N 20", 10 reps


• Strict pull ups, I banded N JPU, 10 reps


• Clean, Rx 95/65 I 75-65/55-45 N65-55/45-35, 10 reps


• Double Unders, 10 reps


• Thrusters, Same weight as clean, 10 reps


• KBS, Rx 2/1.5pood I 1.5-1/1pood

N 1pood-12kg/12kg-15#, 10 reps

Snatch, Same weight as clean, 10 reps